Tuesday, February 28, 2017

Ways To A Healthier Body: Changing What You Eat


Have you ever considered switching your eating preferences to a healthier one? Well, if you’ve been thinking about it lately, now’s the time to do it.

Men’s Health suggests the basic 5 foods to eat to get you a healthy body. The list includes food that will help you live longer, boost your immune system, and fight against neurological diseases. Check out the list below.

5 Foods to Eat If You Want to Live Longer

More research is showing that diet is an important indicator of how long you’ll live, and whether or not you develop a number of life-shortening chronic diseases. Read more…

Shannon Rosenberg from Buzzfeed.com compiled a list for changing your eating preferences in an awesome way. These are also pretty basic stuff. 

From adding vegetables to your meals, to tips like ordering first in the restaurant, you’ll find that her list pretty much makes a lot of sense if you’re real intent is eating healthy.

29 Small Ways To Change Your Eating Habits Big Time

Enough with the crash diets and cleanses already. These ridiculously easy lifestyle changes will help you feel much healthier and happier for the long haul. Read more…

Health.com author Jessica Migala shares nutrition experts’ opinion about dieting and the healthier choices you can make.

There were suggestions like eating what you like in moderation, make sure to balance your meals the following day if you’re eating out in a restaurant, and stop the calorie-counting habit.

Find out why these can help you increase your energy, lose weight, and feel healthier! 

10 Healthy Eating Habits That Will Change Your Life

Change your eating, change your life

Nutrition experts dole out a ton of advice about how to eat well—and, most importantly, not lose your mind doing it. But there are some tips that stand the test of time, and that experts themselves follow. (Because yes, they’re human, too.) Here are 10 habits they live by—and that will change the way you eat. Read more…

Here are healthier eating tips from Howcast

The post Ways To A Healthier Body: Changing What You Eat appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/02/ways-to-healthier-body-changing-what.html

Day 44/360: Wolf Brigade Subversive Fitness

You get to swing big time today.

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Emergent Curriculum - A Better Way for Coaches who are Students of Life

If optimizing each student's’ unique experience sounds like a lot of work, it is.

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Taking 10 Steps to Eating Disorder Recovery

Unlike the thousands of programs and protocols in our culture, treatment options for eating disorder therapy are farther and fewer between.

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The Recuperative Powers of Exercise on Serious Illness

Exercise may help prevent a stroke and may help you recover.

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Protect Your Joints: The Benefits Of Gelatin

Natural production of collagen tends to decrease as we age, so finding ways to increase collagen production is a vital step toward mature joint health.

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A Roller to Mobilize Your Muscles

Sometimes foam rollers and stretching aren’t enough to reach the deep, dark places of our screamingly sore muscles.

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The Values of Inspired Human Development

Our education system has the potential to create a wave of societal change, but we must first abandon its linear approach in favor of actual human growth.

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Full Body Splits Aren't Just for Newbies

The benefits of training the whole body every session can be applied across the board.

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Addiction Transfer: Are you swapping “unhealthy” behaviors for “healthy” alternatives?

When you think about addiction, what images does it bring to mind? Negative, overt, unhappy-ending sort of images? Loss-of-everything images? Think you know an addict when you see one? Life’s a mess, face is a mess, no job, no friends or loved ones left to help out – maybe even homeless, helpless, and shameless…

The truth is, addiction has many faces; it impacts people of every gender, ethnicity, size, and socioeconomic status – and addiction manifests itself in many ways: drugs and alcohol, gambling and sex, shopping, working, food, and even exercise.

In some ways, addictions can go undetected, made light of, or even celebrated. Consider the work-a-holic dad who is accommodated by his wife and children because of the money he earns for the family, the high prestige his job brings, or both; the relationship addict who lunges from one intense, dramatic relationship to the next, only to laugh about her pain and poor choices over drinks with her friends, or make fun of herself for “always choosing the wrong guy.” And what about addicts who are respected, rewarded, and even revered for their compulsions?

One of the most insidious labels society ascribes to people struggling with addiction is “high-functioning”, a misconception Sarah Allen Benton discussed at length in her book, Understanding the High Functioning Alcoholic.1 Often used as an excuse for unhealthy behaviors, the label ‘high-functioning’ obscures the emotional, developmental, and relational consequences of addiction: interpersonal isolation, guilt, shame, dissolution of relationships, and distortion of rational thinking. Sometimes, addictive behavior has even been described as “healthy” when it results in financial, occupational, or appearance-related rewards.

Register for the Women’s Strength and Empowerment Weekend!

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And high-functioning addicts of all types are much more common than people realize. Recent research examined the prevalence of 11 unique addictions over a 12-month period.2 These addictions included both substances, like drugs and alcohol, and “processes”, like gambling, shopping/spending, and exercise, among others. The authors of the research concluded that approximately 47 percent of the U.S. population shows signs of an addictive disorder in a one-year period.

Based on these findings, addiction is so prevalent in American society that it can be described as common. These addictions occur along a spectrum, ranging from what could be considered catastrophic and life threatening, to invisible, productive, and even “healthy.”

Some solutions for addiction, specifically substance addiction, are well known: Detox, rehab, counseling, 12-step programs. Another often-used solution is to trade up one addiction for another. Many alcoholics in early recovery joke that they traded in their pints and fifths for Ben and Jerry’s. Cocaine addicts in recovery feel they could not survive without lots of coffee and plenty of energy drinks, and many, many in early recovery would identify participation in AA, NA, and other 12-step programs as a substitute addiction for their drug of choice. In fact, 12-step programs were recently described as substitute addictions for people recovering from drug or alcohol dependence.3

Addiction Transference

A variety of behaviors and activities can used to substitute one addiction for another. Most notably is the transfer of addiction from food to drug or alcohol use. A growing body of research demonstrates a strong correlation between gastric bypass surgery and subsequent development of an alcohol use disorder (King et al., 2012; Svensson, et al., 2013).4,5

Currently referred to as substitute addiction, cross-dependence, or addiction transfer, these interchangeable terms refer to the phenomenon of swapping out one addictive behavior for another.6 The transfer of addiction emerges from a concerted effort to abstain from his or her substance or behavior “of choice.” Once an addict abstains from this substance or behavior, cravings and urges to cover up the thoughts and feelings that emerge can be overwhelming. In an effort to avoid the substance or behavior of choice, an alternative may easily be identified, which removes (or temporarily weakens) the negative consequences of abstaining from the drug of choice. This transfer is often met with social approval, leading it to be labeled, “healthy,” or at the very least, “better than” the previous addictive behavior.

Take exercise, for example, which could be viewed as a “healthy” trade-in for other addictive behaviors. Exercise and the pursuit of fitness can become a craving or compulsion when a person continues to engage in excessive exercise despite adverse consequences like injury, overtraining, and fatigue.7 Although working out may seem like a great substitute behavior to drug or alcohol use, obsession with exercise comes with its own risks.

Exercise dependence includes classic symptoms of addiction, like tolerance, withdrawal, and relapse, and can have negative effects on social and occupational functioning.8

Exercise addiction can often be accompanied by an eating disorder, but is a unique and separate condition.9 A common misconception is that exercise addiction is a “healthy addiction.” In truth, an exercise addict may choose working out over spending time with friends and family and may continue to exercise when she is exhausted or over trained. Although this person may appear healthy and “high-functioning,” she is most likely obsessed, drained, and not present for her own life.

Maintain Balance in Your Life

Ultimately, only you can determine whether or not your use of a habit, behavior, or substance is healthy or not. Remember that a “balanced” life isn’t stagnant – it requires flexibility, growth, and constant adjustment. Forming healthy habits and sampling new experiences is fabulous. Allowing those same habits to become the number one priority prevents you from living a full, balanced life.

If reading this article causes you to question your use of a substance, or a process (like exercise), it’s helpful to examine the pros and cons. Make a simple list, inserting your substance or process “of choice” in the blank space:

Pros: “What do I get out of ____?”
Cons: “What do I miss out on, or sacrifice, because of ____?”

Ask yourself these questions,

  • “Does _____ add to, or take away from the quality of my life?”
  • “Does _____ have a positive or a negative impact on my relationships?”
  • “What percentage of my thoughts and mental energy is devoted to planning for, enjoying, thinking about, or avoiding _____ ?”
  • “Name five alternative coping skills or enjoyable activities to _____ ?”
  • “What would happen if I abstained from _____ for a period of time?”

If your answers to some of these questions concern you, talk to a friend. If you’re still worried, check in with a counselor, nutritionist, personal trainer, or other professional who has expertise in the behavior or substance that you are worried about. Don’t carry the burden alone! Talking out loud about your internal struggle can help you to determine what might be the next best step.

If you’re recovering from an addiction of some kind, brava! It’s common to shift your thoughts and focus from your previous addiction to something new – maybe something you perceive as less dangerous, harmless, or even “healthy.” Keep in mind that addiction isn’t just about what you’re using, but how. Being a “high-functioning” addict doesn’t make it OK to be an addict. My favorite explanation of addiction perfectly underlines the core feature of addiction:

Every addiction arises from an unconscious refusal to face and move through your own pain. Every addiction starts with pain and ends with pain. Whatever the substance you are addicted to – alcohol, food, legal or illegal drugs, or a person – you are using something or somebody to cover up your pain. — Eckhart Tolle

Do you use a substance or a process to cover up pain? Does it keep you from getting all that you want out of life? If so, check it out, even if it feels benign or provokes anxiety. We all have go-to behaviors: ways to unwind, disconnect, escape. Unhealthy coping skills cause unwanted side effects, and can get in the way of your goals, your relationships, and your happiness. Healthy coping enables you to deal with your thoughts and feelings and get back to the business of your life!


Save $200! Early bird price for the Women’s Strength & Empowerment Weekend ends soon!

The Women’s Strength and Empowerment Weekend, powered by Girls Gone Strong, was designed to create a space for women to rise, teach, lead, learn, and connect with one another. Throughout the weekend you’ll hear from some of the most well-respected women in the world from every facet of the health and wellness industry, from PhDs to Registered Dietitians to top CrossFit athletes, and pre and postnatal fitness and body autonomy experts.

We have brought these women together at this event to create a united voice to educate and inspire the Girls Gone Strong community, both fitness professionals and enthusiasts alike. Yes, women of ALL ages, shapes, sizes, races, and ability levels are invited.

You’ll be surrounded by a group of like-minded, strong women who are there to lift each other up, and help each other become the best version of themselves in a warm, welcoming, and inclusive environment.

You will leave the weekend feeling heard, loved, supported, and empowered and most importantly knowing that you have finally found your tribe.

Last year we sold out in just 26 hours, so if you're interested in attending, click the button below.

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  1. Benton, S.A. (2009). Understanding the High Functioning Alcoholic. Praeger Publishers, Westport, CT.
  2. Sussman, S., Lisha, N., and Griffiths, M. (2011). Prevalence of the Addictions: A problem of the majority or the minority? Evaluation and the Health Professions, 34, 3-56.
  3. Sussman, S., Reynaud, M., Aubin, H.J., and Leventhal, AM. (2011). Drug addiction, love, and the higher power. Evaluation and the Health Professions, 307, 362-70.
  4. King, W.C., Chen, J.Y., Mitchell, J.E., et. Al. (2012). Prevalence of alcohol use disorders before and after bariatric surgery. JAMA, 23, 2516-2525.
  5. Svensoon, P.A., et al., (2013). Alcohol consumption and alcohol problems after bariatric surgery in the Sweedish obese subjects study. Obesity, 21, 2444-2451.
  6. Sussman, S. and Black, D.S. (2008). Substitute addiction: a concern for researchers and practitioners. Journal of Drug Education, 38, 167-180.
  7. Griffiths, M.D. (1997). Exercise addiction: a case study. Addiction Research, 5, 161-168.
  8. Berczik, K. et al., (2012). Exercise Addiction: Symptoms, diagnosis, epidemiology and etiology. Substance Use and Misuse, 47, 403-417.
  9. Lichtenstein, M.B., et. Al. (2014). Exercise Addiction: A study of eating disorder symptoms, quality of life, personality traits and attachment styles. Psychiatry Research, 215, 410-416.

The post Addiction Transfer: Are you swapping “unhealthy” behaviors for “healthy” alternatives? appeared first on Girls Gone Strong.

Monday, February 27, 2017

The Hockey Workout Plan: Explosive Results


Did you ever wonder about how hockey athletes stay on top of their game? Every athlete has their own strategy and routine. Let’s find out about hockey’s ultimate and intense workout exercises.

Training explosively

Workouts can be boring if it’s the same old and traditional exercises. If you feel that way, then it’s time to reinvent exercise and discover some explosive training that might pique your interest. It will surely add spice to your usual routine while increasing your power and endurance.

If ever you plan on combining traditional and explosive exercise, you’re initiating some serious work into your muscles.    

Core Mobility Training

Hockey players train for core movement. When a player executes a slap shot, he is required to have enough mobility in his core to produce torque. This is then transferred to the extremities to generate power which is released from stick to puck in order to create velocity. The torque comes from the athlete’s core power. It is important for an athlete to have enough strength and stabilization in the back as well as shoulders because it facilitates the flow of torque.

According to mensfitness.com, explosive and core mobility workout exercises are essential for hockey athletes. Here are some of the hockey workout exercises:

Foam Roller

Position yourself appropriately by sitting on the foam roller. Your body should be perpendicular to the roller while crossing your left leg over your right knee. There should be a slight pressure deep in your left glutes. Roll back and forth on the foam.

Try to work the roller deeper into the muscles. Make sure to support yourself with your arms because this will hurt.

Switch legs and repeat. You can continue for as long as you can stand it. Roll both sides for a total of 3-5 minutes.

Skater Stride

Get an elastic band and loop it above your knees. Spread your legs until you can feel the tension on the band. Make sure to step as far as you can to one side, and then bring the other leg closer to the lead leg. Do not lose the tension within the band. This is one rep – execute 12-15 reps on both legs.

One-Armed Dumbbell Snatch

Hold a dumbbell using one hand and set up as you would perform a dead lift. Your feet should be positioned at least a hip-width apart and your lower back is naturally arched.

Then, you should straighten your hips and knees. While doing so, pull the dumbbell straight up in front of the body. It should reach your chest level. Flip your wrist up to face the ceiling and extend your arms straight overhead. Return the weight to the floor by reversing the motion. Execute three sets of 4 – 6 reps on both arms.

Step-Behind Lunge

When you stand, your feet should be shoulder-width apart. The arms should be positioned straight out with one hand on top of the other.

Your foot should be straight ahead, and then lunge as far as you can to the left. Lower your body into the lunge. Then, reverse while stepping behind the right leg. Put your foot a few inches to the right. You can do two sets of 8-10 reps on both legs. 

One-Legged Squat

Use a light dumbbell and hold it straight in front of you using each hand. Use a box and stand on it. Make sure the height of the box is at least one foot.

Raise your leg off the box and put it straight in front of you. Perform low squats and then return to initial position. You can execute three sets of 10 reps for each leg.

Swiss-Ball Cross Chop

Hold a dumbbell using both of your hands while lying back on a Swiss ball. Your knees should be bent in a 90 degree angle. Press the weight over your face and bend your elbows in a 90 degree angle. Do a crunch, lifting your torso off the ball while straightening your arms. Reverse the movement to return to initial position. You can perform 3 sets of 15 reps.

This string of exercises might be challenging but the results are worth it!

The post The Hockey Workout Plan: Explosive Results appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/02/the-hockey-workout-plan-explosive.html

The Mechanics Of Human Running

Humans are the only ones that land on their heels when they run.

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Day 43/360: Wolf Brigade Subversive Fitness

It's not easy to get going after the weekend, but this will kick you out of the gate for a great start to your Monday.

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Conversation is More Powerful than Programming

No programming can equal the power of an honest dialogue.

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No Powder Protein Bars

This combination of seeds, nuts, oats, and almond butter make this bar an amazingly tasty and protein filled snack.

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The 8 Principles of Your Daily Diet Checklist

Creating a healthy eating plan for whatever reason shouldn’t be too complicated or a cumbersome burden.

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Get It Done Early: A Morning Workout Primer

Whether you just want to start your day right, or only have the wee hours to train, here are some strategies to get the most from your mornings in the gym.

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Beneath the Surface of Strength

To get the most from your body, you must understand and optimize the interactions of a few key hormones.

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Sunday, February 26, 2017

Build Size. Build Mass. Stay Functional.

The goal of Functional Mass Gain is to put on size, but also get stronger, stay agile, stay fast, stay flexible, and maintain mobility.

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Lean Fuel: Spiced Lentils With Egg Bake

An easy vegetarian, lean, high protein meal ready in under and hour.

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GGS Spotlight: Chrissy King

Name:   Chrissy King
Age: 31
Location: Waukesha, WI

What does being a Girl Gone Strong mean to you?
To me, being a Girl Gone Strong means being unapologetically authentic and choosing to live life on my own terms. It means embracing my body, realizing my strength and badass-ness, and refusing to allow others to make me feel like I’m not enough — because I am enough. It’s about realizing my strength in the gym and in all areas of my life. It’s about realizing that I’m in control of my destiny.

How long have you been strength training, and how did you get started?
I have been strength training for roughly five years. I got started when I joined a gym because I wanted to lose weight. I legit just wanted to be “skinny.” However, I hired a personal trainer who introduced me to strength training and through a series of events, I was introduced to powerlifting. It was love at first lift! This also paved the way for me to stop focusing on being a smaller version of myself and instead focus on gaining and developing strength and appreciating all that my body is capable of.

What does your typical workout look like?
A typical workout is usually focused around one of the big three: bench, squat, and deadlift. I add in some accessory work around that. I also throw in a couple of metabolic conditioning workouts each week as well. I have a sick obsession with training glutes, so there’s usually some of that thrown in on most of my training days.

Favorite Lift:
Deadlifts. I’m also very partial to squats.

Most memorable PR:
My most memorable PR was at a USAPL meet I did a couple of years ago. It had been my goal to pull 405 pounds for a while. I had never attempted it before, but I knew that I was so close, and I knew I could do it. I was feeling so strong and empowered and went for 407 for my final attempt.

I approached the bar with confidence and it came up with more ease than I expected. It was amazing! I literally jump into my coach’s arms. It was a magical moment.

Top 5 songs on your training playlist:
I don’t have five particular songs but here are my favorite artists to jam out to when I’m training:

  • Anything Drake
  • Beyonce
  • Bruno Mars
  • Chance the Rapper
  • Rhianna

Top 3 things you must have with you at the gym or in your gym bag:
Belt, Olympic lifting shoes, and headphones.

Do you prefer to train alone or with others? Why?
I generally train alone, but the gym where I train is a small strength and conditioning gym so when I show up at 5 am to train, there are usually only like five or six of us there. I’m doing my own thing and working with my coach, but we are all interacting with each other. It’s like a little family, and I like it that way.

Every once in a while, I really enjoy going to the gym when it’s closed and training 100 percent by myself. The silence and serenity mixed with lifting weights makes me feel super at peace. It’s a time for me to train, reflect, and enjoy the quiet.

Most embarrassing gym moment:
My most embarrassing gym moment is when I was going for a PR on my deadlift, and I peed all over the floor in front of everyone. That had legit never happened to me before, and I was super embarrassed. Ironically, I didn’t stop pulling, and I got the lift.

Best or most memorable compliment you’ve received lately:
Someone recently told me that my twist out was bomb (in relation to my hair). My hair and I have an interesting relationship, and we are finally learning to get along, so that was a super dope compliment to receive.

A compliment you gave someone else:
I recently told one my clients that her dedication and tenacity inspires me and helps me appreciate what I do even more.

Favorite meal:

Favorite way to treat yourself:
My favorite way to treat myself is to read a good book or take a nap. I have a busy schedule and naps give me life. Also, I rarely watch TV, so everyone once in a blue moon, I’ll spend two or three hours binge watching something that I’m about 12 seasons behind!

Favorite quote:
“There is freedom waiting for you, on the breezes of the sky. And you ask “What if I fall?” Oh but my darling, what if you fly?” -Erin Hanson

Favorite book:
Too many to choose an absolute favorite, but recent favs are The Compound Effect, You Are A BadAss, The Subtle Art of Not Giving a F*ck, and I’m Judging You.

What inspires and motivates you?
So many things inspire and motivate me. I love to see people overcoming obstacles, owning their power, deciding to live their best lives, and talking about sh*t that matters.

What do you do?
During the day, I work for the federal government in a management role. Basically, I spend way too much time in front of the computer. At nights and on the weekends, I’m an online health and fitness coach helping women develop strength and confidence and create stress-free and sustainable lifestyles.

What else do you do?
When I’m not working, I really enjoy reading a good book, writing, and hanging out with my family and friends.  Traveling is my absolute favorite, and I look forward to doing more of that over the next year.

Describe a typical day in your life:
I wake up at 4:15 each day and hit the gym by 5 a.m. I usually train until 6:30 and get to work by 8. I’m usually leaving work by 5 p.m., and then I’m back to the gym to train a few clients, work with my online clients and my monthly coaching group, create new content, and respond to emails and social media.

I usually try wrap up and settle for the night by 10 p.m. Oh yeah, somewhere in there I eat some dinner and talk to my hubby, too.

Your next training goal:
I’ve got my eye on a 500-pound deadlift.

What are you most grateful for?
I’m most grateful for the opportunity to spend my time doing the things I love and to have the support of those around me. I’m grateful that I have the opportunity to create the life I want; the kind I never need to get away from.

What life accomplishment are you most proud of?
The life accomplishments I’m most proud of are graduating from college and my professional career development. Neither of my parents (nor my grandparents) attended college, so it was very important for my parents that their kids pursue a higher education. This may seem insignificant to some people, but for our family it was major.

Which three words that best describe you?
Driven, Optimistic, and AlphaAF

What’s a risk you’ve taken recently, and how did it turn out?
A risk I’ve taken over the last year is starting an online fitness business and writing more. It was super uncomfortable for me to put myself out there and put my art in the world, but I knew that in order to grow I had to be okay being uncomfortable. Being uncomfortable is part of the process.

The best cure to fear is to just take action, and I still remind myself of that every day. It’s pretty much the coolest thing I’ve ever done.

What’s the coolest “side effect” you’ve noticed from strength training?
Well, before I started strength training it was the running joke in my family that I was the weakest person they had ever met. I literally couldn’t carry a case of water. Now, it’s super cool to never even have to wonder if something is too heavy.

Secondly, when I was on vacation in the Dominican Republic last year, two separate people asked me if played tennis like Serena Williams. I take this to mean that they thought I was very muscular and athletic looking, and took it as a huge compliment. Me? An athlete? Why, thank you very much!

How has lifting weights changed your life?
Strength training changed my life because it allowed me to be comfortable in my own skin. I finally stopped caring about being smaller and focused on how cool it was to see myself getting stronger. Lifting gave me a new appreciation for my body and all that it’s capable of. I my changed my focus to being strong and fit for life.

It also helped me realize that I’m stronger than I thought and more capable than I thought. This transferred over into every area of my life and gave me confidence to do new things and stop doubting myself.

Most importantly, it taught me to stop attaching my self-worth to my body fat percentage or the number on the scale. I developed the ability to love my body through every part of the journey instead of just relegating to love my body when I was finally “skinny.”

What do you want to say to other women who might be nervous or hesitant about strength training?
I want to encourage women to just start. That was the hardest part for me. I think it can be intimidating if you are new to strength training — especially if you are watching other women who you view as incredibly strong. I encourage women to find their tribe; a group of women who support and encourage each other.

It’s important to remember that everyone starts as a beginner. I distinctly remember my first personal training session. I couldn’t do a single push up. I never thought I could be strong. But years later, here I am. I’m stronger physically, mentally, and emotionally, and it all started with strength training.

Feeling inspired?

If you’re inspired by Chrissy, read on to learn more about — and join! — our community of strong, supportive women…

The post GGS Spotlight: Chrissy King appeared first on Girls Gone Strong.

Saturday, February 25, 2017

Yoga for Strength Athletes: Mobilize Your IT Band and Posterior Chain

Many athletes say they have “tight hamstrings,” but the issue is more than just hamstrings. It’s the entire posterior chain clenching. Here are two yoga poses you can use to free your backside.

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Sleep Better: A Proven Way to Train Hard and Feel Your Best

If you eat well and train hard but sleep poorly, you're holding yourself back.

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Day 42/360: Wolf Brigade Subversive Fitness

Today is a benchmark day. And we have a unique approach here that should really energize you.

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Could A College Degree Lead To Weight Gain?

Understanding that the pressures of college can lead to weight gain and obesity will enable you to take steps to prevent it.

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Friday, February 24, 2017

Top Worst Foods for Your Teeth


Our mouth goes through a lot every day. To be more specific, our tooth does the work all the time. The chewing, the gnawing, the crunching. It’s all because of our teeth that we get to enjoy food every day. However, as one gets older, we need to be wary about the bad food that’s not totally healthy for our teeth.

Amanda Gardner from Health.com says that that we can do as much on our end to prevent damage to our teeth. We have fillings, crowns, whitening methods which are helpful. However, the best method is prevention and we can start by watching our food. There are foods that cause damage and we are even unaware of them.

We can avoid damage by brushing religiously and by flossing it often. The most basic of all, is eating right. By choosing the right foods, we can stop the cavities and stains. The simplest rule is eating foods in moderation. However, it seems like we can’t always abide by this rule. Let’s check these guidelines and see which ones are the best and worst foods.

Best and Worst Foods for Your Teeth

Prevention is the best medicine for your smile. Although fillings, crowns, and professional whitening can make your teeth stronger and brighter, it’s better (and cheaper!) to avoid cavities and stains in the first place, by brushing, flossing, and—last but not least—eating right. As the following guide explains, the food we eat can have a big impact on our teeth. Read more…

Catherine Winters for livescience.com says that brushing and flossing can play an important role. These hygienic activities help get rid of sugars, food particles, and bacteria that form plaque. Plaques are the ones that damage the tooth enamel. It eventually turns into cavities and finally leads to dental problems or gum diseases. 

In order to combat these problems, there are foods which may be good for us. These encourage oral health and show promise of a better smile!

Chew on This: 8 Foods for Healthy Teeth

Regular brushing and flossing help keep teeth healthy by getting rid of sugars and food particles that team up with bacteria to form plaque. Plaque produces acid that damages tooth enamel, causes cavities and sets the stage for periodontal, or gum, disease. Read more…

Greatist.com author Sophia Breene says that that the key to a healthier set of teeth may be found in your fridge. There are foods that prevent tooth decay, and even give you fresh breath. These are the right foods for you to chew on for healthier teeth!

Milk is number one on this list. Why? Dairy products are great providers of calcium and vitamin D. These are essential for bone health as it strengthens your bones and teeth. That’s not all! There are other sources out there. Check out the list!

The Best and Worst Foods for Healthy Teeth

Brush twice a day, floss often, use mouthwash…and eat? The secret to healthy teeth for life might be in the refrigerator. Certain foods can help prevent cavities and tooth decay, keep plaque (sticky bacteria filled-film that can cover the teeth and gums) at bay, and even freshen breath. Read on to learn how to impress the dentist by incorporating tooth-friendly foods into every meal. Read more…

Fox10News talks about the right kind of food that’s good for your dental health. Check the video below:

The post Top Worst Foods for Your Teeth appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/02/top-worst-foods-for-your-teeth.html

Day 41/360: Wolf Brigade Subversive Fitness

You have a lot of mace swinging to do today. It's time to get aggressive with your workout.

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A Training Plan For Masters 50+ Rowers

This training plan is designed for the adult rower looking to hold on to aerobic endurance and strength.

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Training Slow Won't Make You Faster

If the bulk of your training doesn't challenge your work capacity, how do you expect to get faster?

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Thursday, February 23, 2017

How To Take Control Of Your Diet


Flex Online asks Courtney King, the Bikini Olympia champion, about how she manages her diet regimen. From the very start, she’s been truly focused in reaching the top, regardless of the type of sport or event. When she graduated high school, she set her goal of becoming a pro athlete.

She was so determined that she quickly rose to the top, sweeping awards. When she was asked how she got to the top ranks, she said that it’s all because of one thing: work.

9 Nutrition Tips from Courtney King

Something else King attributes to her success as a competitor is a willingness to sacrifice for the greater good. While her peers were out partying in high school, she forwent the common temptations that go with being a young adult and took the road less traveled. Read more…

Eating Well gives us great ways how to win the food fight. Most of the time, you end up fighting with yourself whether to eat that last slice of pizza or munch on that cake. Staying in control is the biggest challenge.

In this day and age, you see food everywhere. Different cuisines and styles are being offered to satisfy your taste. Cynthia Bulik, Ph.D., director of the Eating Disorders Program at the University of North Carolina at Chapel Hill, offers advice how we can effectively navigate our way to a good and healthy nutrition.

8 Tips for Winning the Food Fight

Staying in control of what we eat can be challenging in our world, where tempting foods seem to loom at every turn. “In the past, we’d teach people how to handle predictable food situations, like what to do in a restaurant and how to navigate the supermarket,” says Cynthia Bulik, Ph.D., director of the Eating Disorders Program at the University of North Carolina at Chapel Hill… Read more…

One of the best ways to take charge of your diet is through portion control. How do we do that without feeling hungry all the time? There are tricks to achieve that.

The first one is to burn more calories that you consume. Portion control doesn’t mean eating tiny portions of food. You just need to know how to trim down on your calorie intake.

Health.com says that these are the best tips . You’ll soon find that these are great ways for faster weight loss.

14 Ways to Cut Portions Without Feeling Hungry

To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. Read more…

Joanna Soh’s video about portion size gives you a greater understanding about your food intake.

The post How To Take Control Of Your Diet appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/02/how-to-take-control-of-your-diet.html

Adriana’s Fave 10-Minute Pasta (toddler-friendly)


At long last, I’m sharing the recipe I’ve probably made the most since Adriana started eating solids (which somehow feels like forever ago and just yesterday at the same time). I’ve had so many requests for this recipe, but never got around to sharing it because it would always be devoured right away, leaving no time for photos. Last week, I finally made it in the morning so I’d have a bit of time to snap a few shots.  

I use the term “recipe” lightly here because I never measure the ingredients for this pasta; not having to measure anything is part of its beauty and ease. I measured it here so you can get a feel for it, but once you do, I encourage you to throw caution to the wind and wing it! It’s really hard to mess up. You can often find me glugging marinara, spooning hummus, and dumping hemp hearts with abandon into the cooked pasta. The quicker the better, especially when there’s a hangry toddler screaming “Paaaaaaaasta!” at your feet.

Not only is this pasta fast and delicious, it packs in tons of protein, fibre, and healthy fats. You can also change it up and customize it so many different ways—I’ve provided a few ideas in the recipe, but I’d love to hear what you come up with, too!


I’ve been hesitant to share “toddler-friendly” recipes on here because I’ve learned a few things about feeding a toddler: 1) what they claim to love and hate changes by the day (or minute), 2) toddler likes and dislikes are not one size fits all, and 3) the food my daughter loved at one year old (virtually everything!) is certainly not what she loves at two years old (this age is much more hot and cold, as she loves to assert her independence). It’s not uncommon for me to think I’ve found a foolproof toddler-friendly recipe to share with you, only for it to then be rejected for a month straight. (And I once read that a little one often needs 20 exposures to the same food before they take to it, too.) Luckily, my dear recipe tester, Nicole, runs a daycare and she shares most of my recipes with her daycare children, which gives me a much better idea whether a recipe will be, generally speaking, a winner. I’m happy to say this one was enjoyed!

Anyway, I’m sure we’ll have a mix of “my toddler loved this” and “my kiddo only ate one bite” in the comments—that’s just the nature of the beast. (And by “beast” I mean toddler, in a sometimes cute/sometimes scary kinda way…am I right?) But my hope is that some of you will be able to fall back on this recipe as often as we do. I don’t know what I’d do without it as it’s just so easy. Oh, and yes, us adults like it too, so even if you don’t have kids you may want to give it a try on those busy, too-tired-to-cook weeknights. It’s great paired with a simple side salad and Lemon-Tahini Dressing, which can be thrown together while the pasta cooks.


Adriana's Fave 10-Minute Pasta

Vegan, nut-free, refined sugar-free, soy-free

I’ve made this pasta countless times for our family; it’s hard to beat how fast and nutritious it is, and it can be changed up so many ways. It packs in around 20 grams of protein and 11 grams of fibre per (adult-size) serving (depending on which kind of pasta you use, of course—see my notes), not to mention healthy fats from the hemp hearts. My advice if you’re in a rush is to start heating up the water first, before you gather any other ingredients, as it can take some time for the water to come to a boil. If you happen to have a batch of my Fail-Proof Marinara Sauce from Oh She Glows Every Day (p. 175) on hand, it works wonderfully in this dish. Of course, store-bought marinara works just as well, too.

4 (adult-size) servings
Prep Time
2 Minutes
Cook time
8 Minutes
Total Time
10 Minutes


For the pasta:
  • 1 box (340 g/12 ounces) rotini or fusilli pasta*
  • 2 cups (500 mL) marinara sauce
  • 1/3 to 1/2 cup (80 mL to 125 mL) hummus
  • 1/4 cup (35 g) hemp hearts
Optional add-ins:
  • Fine sea salt, to taste
  • Garlic powder, to taste
  • Frozen peas or other veggies**
  • Cooked lentils or beans
  • Fresh spinach or basil, minced in food processor
  • Puréed cooked carrots or cauliflower***


  1. Add water into a large pot and bring to a boil over high heat. While you are waiting for it to boil, gather the rest of the ingredients. Once boiling, reduce the heat to medium, add the pasta, and stir with a wooden spoon. Cook the pasta according to the package directions, stirring every now and then to prevent the pasta sticking.
  2. Drain the cooked pasta well and place it back into the pot. Stir in the marinara, hummus, and hemp hearts until combined. Taste and add a bit of salt or other mix-ins if desired.
  3. Heat over low until warmed throughout. If serving this pasta to a little one, spread a scoop of pasta out on a plate to gently cool it before serving.
  4. Leftovers can be stored in an airtight container in the fridge for a couple days. To reheat, add the pasta into a pot along with a bit of extra marinara sauce (this adds moisture back) and stir to combine. Heat over medium-low heat until warmed throughout.


* I typically use whole-grain kamut pasta. And sometimes, I mix in a bit of red lentil pasta for a protein boost. Feel free to use any kind of pasta you and your family enjoy!

** To quickly thaw frozen peas, add them to the pot during the last minute or two of cooking the pasta.

*** When I have time, I love to steam or boil carrots (or cauliflower) and then purée them until smooth. Then I stir the puréed veggies directly into the pasta. It’s an easy way to add even more nutrition without impacting the flavour too much.

This pasta goes lovely with a simple side salad and garlic bread. If your little one isn't a salad fan, try giving them small lettuce leaves for dipping into the dressing.


Last but not least, be sure to follow me on Instagram if you aren’t already! I have an exciting Vitamix and OSG cookbook giveaway coming up!

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7 Low-Back-Friendly Glute Exercises

Whether your training goal is performance enhancement, fat loss, or simply feeling good while maintaining an injury-free lifestyle, there is one concept that is almost universally agreed upon amongst the experts. In order to achieve the best possible outcome, you will need to address your glutes in an intelligently programmed and strategically executed manner.

A “well-rounded” glute program (pun definitely intended) takes into account both the structure and function of the lumbo-pelvic-hip complex.

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The gluteals (glute minimus, maximus, and medius) are in charge of multiple movements at the hip, primarily hip extension, but also abduction, external rotation, and stabilization of the entire posterior chain. Since they function synergistically with the core and muscles of the upper and lower extremities, the glutes are often the cornerstone of most compound movement patterns.

Avoid This Misconception

A common misconception is that if a “flare up” (increased burning or muscular fatigue) is felt in the lower back during a glute or leg exercise, this is an indication that the back is “weak.” More often than not, the cause of the problem is not weakness, but a result of either inefficient glute activation, incorrect execution of the movement pattern, or at worst, the presence of some other pathology.

The body is exceptionally efficient. When we cannot get in touch with the glutes as well as we would like, the body will “steal” the work from the closest available muscle group. The common culprits in this case are typically the hamstrings or the muscles of the lower back, thus giving us the often misunderstood “flare up.”

What It’s All About

Appropriate and transferable strength together with proper function of the glutes, plays a pivotal role in the rate of success of your overall training program, as well as in the long term health of your spine.

OK! So we should just pop into the gym and start training the glutes, right?

Not so fast!

While traditional glute-dominant exercises like the deadlift and squat are superior loaded glute exercises, sufficient activation and recruitment of those muscle fibers is not automatic, or guaranteed, for everyone. An extra intervention is often necessary in order to get the glutes and the brain “talking to one another.”

Factors That Can Hinder Glute Activation

  • Sitting all day
  • Presence of acute pain, or history of lower back or lower extremity injury
  • Lack of general kinesthetic awareness of how to control the desired movement pattern safely and effectively

If you fall into any of the above categories, you will most likely need to spend some time during your dynamic warm-up doing glute activation and integration in order to be ready to perform in the most optimal and pain-free manner.
As the old adage goes, “You can’t build the arse of your dreams by sitting on it.” Or wait, maybe that’s just a meme that’s been floating around. Either way, the advice is sound, and I stand by it.

The Promise

Spending time strategically activating your rear will decrease the likelihood of compensation from the lower back or hamstrings. It will also reinforce safe and efficient movement patterns and increase the likelihood of attaining and maintaining a healthy lower back.

Finally, the big pay-off you’ve been waiting for: all of this work will translate to the ability to lift progressively heavier (and pain-free) loads, which leads to greater overall performance, and therefore greater results. That’s a win-win-win!

A quick disclaimer: While the exercises I am about to introduce are designed to be lower-back friendly based on their order and execution, please always listen to your body. We all come to the table with unique anatomy, ability, and history.

The truth is, when it comes to training the glutes, there is no “one best” exercise; so don’t believe the hype!

As a rule of thumb, if the exercise you are attempting is activating your lower back, even after following all directions and meticulously adjusting your form, it is a good idea to regress that movement, try a different exercise altogether, or seek out the help of a knowledgeable pro.

Never “power through” lower back pain. Life is too short, and you’ve got a lot of training left to do!

Now that we’ve gotten that out of the way, let’s get to the good stuff.

7 Best Lower-Back-Friendly Glute Exercises

Approach this a two-step system. Start with preparation and activation, followed by integration and strengthening.

Step I: Preparation & Activation

The goals of the exercises in this step are to fill the tissues with blood, enhance the neuromuscular connection (increased nerve signaling), to dynamically prepare and perfect proper movement patterns, and to gain the ability to consciously engage the glutes “on command.”

Add the following three exercises to your dynamic warm-up sequence. Two to three sets of each is sufficient. Keep the rep ranges relatively low between four and 10, or until you feel a reasonable amount of “burn” or feel awareness of the muscle.

1. Single-Leg Stance + Dynamic Kettlebell Presses

This dynamic stabilization exercise is a great place to begin in your glute activation series because it provides immediate feedback via the constant isometric hold of the glute complex.

The goal of this exercise is to stay balanced on one leg, while maintaining a level pelvis, and avoiding excessive foot pronation (when the foot rolls inward, flattening the arch) or a valgus knee collapse (when the knee caves inward). The dynamic action with the kettlebell varies the input to the system, forcing stabilization in order to prevent the trunk and lower extremities from losing the alignment of single leg stance.
Key Coaching Points:

  • Perform barefoot to increase awakening of the nervous system and activation of the entire kinetic chain.
  • Set up in a single-leg stance position: knee slightly bent, hip slightly hinged, pelvis and lumbar spine neutral, rib cage tucked down towards pelvis.
  • Engage the glutes throughout the exercise.
  • Press the kettlebell in four different patterns: straight out from chest, diagonally up to the right, diagonally up to the left, and overhead. Vary the order as you go.

Progression: Add a mini-band just above the knees

  • Maintain the same form as above
  • The added band will further trigger hip stabilization by forcing a resisted force to external rotation and abduction of the hip.

2. Miniband 3-Way Glute Taps

The standing leg is the focus in this exercise. The taps out to the side with the contralateral leg introduce multi-directional, dynamic perturbations to the system that force the core and standing hip to stabilize against the various movements. An intense glute activation will occur as tension builds, effectively priming the core and lower extremities for the workout that is to come.

Key Coaching Points:

  • Load up the glute initially by dropping down into a semi squat position – hinging at the hip, trunk angled slightly forward.
  • Maintain your center of mass over the fixed leg throughout the sequence.
  • With the contralateral foot, tap laterally, diagonally, directly behind, and behind and across the body.
  • The tapping pressure should be very light; Imagine that you are tapping very thin ice
  • The distance that you tap is dictated by your ability to maintain the aligned, stable form. Remember, you must earn the right to progress!
  • Maintain a level pelvis and centrally aligned trunk with each tap.
  • Avoid a trunk lean, valgus knee collapse, and excessive pronation.

A Progression of this exercise (not shown in the video): Add a single-leg squat

  • Instead of the standing leg just staying fixed at one degree of hip flexion, when applicable, consider adding a single-leg squat to the step-out.
  • As the contralateral foot taps out, the standing leg descends down into the squat.
  • As the foot drives back in, concentrically return up from the squat.
  • All of the previous cues on form and alignment apply to this progression.

3. The Frog-Leg Bridge

With this glute bridge variation, you get the benefit of hip extension as well as a resisted abduction and external rotation due to the mini band and hips positioned a wide, abducted stance.

  • Brace the core by dropping the rib cage down towards the pelvis, tucking the pelvis up slightly towards the ribs.
  • Upon a strong exhale, contract the glutes to drive the hips off the ground to near end-range hip extension.
  • Stability in the lumbar spine and pelvis must be maintained throughout in order to avoid extending through the lumbar spine instead of just the hip
  • Pause at the top for an isometric hold for two seconds before descending back to the ground
  • If you find it difficult to access the glutes initially, I recommend spending more time in the iso-hold at the top of the motion. This often aids in “accessing” what the contraction should feel like.

Step II: Integration & Strength

Once you have sufficiently activated the gluteal complex in multiple planes, you are now set up to reap the benefits of the following strengthening exercises in a spine-friendly manner!

The following four exercises are global movement patterns and compound exercises that are traditionally known to deliver great strength, metabolic conditioning, and functionally transferable results!

Choose the set and rep ranges based on your personal goals.

1. Forward-Leaning Lunge

Key Coaching Points:

  • Throughout this exercise, create and maintain high-tension stiffness in the trunk by bracing the core and aligning a “tucked” rib cage over a neutral pelvis.
  • Load up the glute by hinge from the hip and angling the trunk forward, about 15 to 20 degrees.
  • When dropping into the lunge, stop at the depth that allows you to control and maintain a neutral and aligned trunk.
  • Pause at least two seconds in the the fully loaded eccentric position before returning back to the start.
  • Avoid segmental trunk motion or rounding of the upper back throughout the concentric phase. This will often trigger the lower back to kick in.

2. Elevated Reverse Lunge

Key Coaching Points:

  • Before stepping back, start with an engaged and stabilized hip by assuming the single-leg stance position.
  • Drop down into the lunge while keeping the emphasis on the eccentric lowering of front leg.
  • Avoid valgus or varus (inward or outward) knee collapse.
  • Plant the back foot and pause for two seconds so the magic of the stability, flexibility, and isometric strengthening of this position can set in!
  • Attempt to drive back up to the top of the step into the single-leg stance position

3. Laterally Loaded Single-Leg Deadlift

Instead of loading the deadlift anteriorly with dumbbells, barbells, or kettlebells, place the direction of pull of resistance laterally using a cable or band. The lateral loading in this unilateral hinge pattern requires the upper body, core and hip musculature to work synergistically to deliver anti-rotational control at the hip, while performing the deadlift action in the sagittal plane.
Key Coaching Points:

  • Before hinging back, begin with an engaged and stabilized hip by assuming the single-leg stance position.
  • Hold the handle at your stomach throughout.
  • Control for excessive foot pronation, trunk “spin out”, and valgus knee collapse
  • Half way through the set, face the opposite direction in order to change the direction from which the force is coming.

4. Miniband Squat + Lateral Lunge Combo

As you travel through two different planes of motion with the squat and lateral lunge, the addition of the miniband gives the added benefit of increased activation of hip external rotation and abduction.
Key Coaching Points:

  • Throughout the squat, avoid letting the band pull the knees into the valgus position.
  • Maintain a neutral pelvis and lumbar spine position throughout.
  • Pause to reset the form as you transition from one exercise to the other.


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The post 7 Low-Back-Friendly Glute Exercises appeared first on Girls Gone Strong.